AgeProof Your Body – Exercise Library
Shuffling
Exercise Library > Shuffling
How to Work on Shuffling
Shuffling is an exercise designed to improve agility and quickness. In daily life, shuffling can be used to regain balance in tight spaces and avoid obstacles. Effective and confident shuffling requires good agility, balance, and coordination.
Our Shuffling progression is similar to that of our Stepping exercises. The progression integrates side steps and forward & backward steps, and adds a skip for level 3. Skipping is not just for kids – it can be a helpful precursor in instructing older adults how to jog and jump.
Here are three exercises to work on Shuffling.
Level 1:
Lateral Shuffle
Level 2:
Forward & Backward Shuffle
Level 3:
Skipping
Level 1
Lateral Shuffle
Ensure a wide open pathway to one side, clear of any obstacles.
Take quick steps to the side until you reach the end of your pathway, then step back to the starting position. Stay low, stay upright, and keep your body facing forward as you try to increase the speed of your steps.
Level 2
Forward / Backward Shuffle
Ensure a wide open pathway in front of you, clear of any obstacles.
Take quick steps forward to the end of your pathway, then step backwards to return to the starting position. Stay low and upright as you try to increase the speed of your steps.
Level 3
Skipping
Ensure a wide open pathway in front of you, clear of any obstacles.
Take a step forward with one leg, driving the knee forward and adding a mini hop at the end. Land from the hop and switch legs, driving the other knee forward and adding a mini hop on the other side.
Stringing each step and hop together will result in skipping!
🟢 What You Should Feel:
Your heart and lungs working; the muscles in your feet and ankle working.
🔴 What You Shouldn’t Feel:
Unsafe; or pain in the legs
📶 Progression Criteria:
Progress to the next level or add resistance when you can shuffle for >1 minute without instability or fatigue.
More Variations & Progressions
Go as slow as you would like and see our Stepping progression for some easier alternatives.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
Use an agility ladder (or use painters’ tape on the ground) to practice additional stepping or shuffling combinations.
Want to learn more?
Join our online exercise community for individuals 60+ to learn more exercises and strategies for healthy aging from our team of movement experts.